Follow along with Dr. Liz for a quick hit core workout that is safe and effective for everyone, including pregnancy and postpartum. (~10mins) No equipment necessary, find a spot on the floor and go for it!

Diaphragmatic breathing is so important for everyone! It helps to activate our parasympathetic nervous system - the one we need to utilize to heal. For our postpartum mamas it is the first step in helping to heal and restore the core, and for our pregnant mamas it is an important breath to utilize between contractions! 

Follow along with this guided meditation to truly honor all things about your body (~9mins long)

What does it mean to be a Primal parent? The word primal can mean "essential". To raise your child in the Primal way means to honor the inborn intelligence their body has, and raise and guide in an intuitive way. Chiropractic care, quality food, healthy movement, adequate sleep, emotional boundaries&freedom, all are a part.
I want to share some of the tips&tricks I have found while raising my own 3. Let me add a disclaimer that I am far from the perfect parent. I have made many mistakes and will continue to do so. I instead strive to be a present mother, instead of a perfect mother.
Chiropractic care: my kids get adjusted once a week. If they are sick, they will get checked more often (daily, especially if fevering). 
Quality food: minimal processed foods, lots of veggies, ferments, mostly gluten-free for my daughter and dairy-free for me. Kids Eating in Color and Danielle Walker's Against All Grain have been great resources for healthy food ideas!
Healthy movement: I strive for what I call "dirt therapy", getting outside and moving our bodies when possible. My toddlers have also started following along with I am doing yoga or some form of a workout. Our kids mimic our actions!
Adequate sleep: I really don't have any sage advice here, we just stick with a good bedtime routine. Good sleep begets good sleep. Good sleep also allows for healing in our bodies.
Emotional guidance: Big Little Feelings on Instagram/Facebook has made a world of a difference in our household in how I handle boundaries and freedom. Can't recommend these two ladies enough!
There are more parts to the parenting story, but these are the biggest, most Primal, aspects of it. If you have anything to add, I'd love to hear!

Why does a quality supplement matter? Why can't we just buy them off of the shelves of our favorite natural grocery store? Well, you could. But quality matters. Just like the quality of the oil you put in your car, the quality of the food you eat, the quality of the building materials you are using for your home. All of it matters. We do know and understand though that supplements are an investment. It is for this reason that we offer the discount to all of our Primal members, so that we can continue to support your body in different ways on your health journey. 
Each month we feature a different supplement, so keep an eye out in the office for what new supplement we have on hand! We will always have Vitamin C, Vitamin D, Zinc, and Magnesium available for purchase. Have a favorite supplement? Let us know!

When it comes to gut health, the term "probiotics" has become a buzzword. Why do probiotics matter? Why does gut health matter? I want to share some resources that I have found that can clarify this for you! Some of the research articles are pretty heavy, so I included some lighter reading articles as well. Let us know what you think!

The Mercola website has a wealth of information surrounding healthy living. You can type most anything into the search bar and you will find quality articles that are supported by science. Here are several regarding gut health and probiotics:
12 Benefits of Probiotics: https://articles.mercola.com/vitamins-supplements/probiotics.aspx
Link Between Alzheimer's and Gut Is Confirmed:                       
https://articles.mercola.com/sites/articles/archive/2020/12/10/link-between-alzheimers-and-gut.aspx
Flavorful Fermented Foods have Healing Properties:
https://articles.mercola.com/sites/articles/archive/2020/07/06/fermented-foods-health-benefits.aspx

And for those looking for something more science-heavy, here are the PubMed articles:
Effects of Probiotics, Prebiotics, and Synbiotics on Human Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/
Effect of Probiotics and Prebiotics on Immune Response to Influenza Vaccination in Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707647/
Biological Activities of Lactose-Derived Prebiotics and Symbiotic with Probiotics on Gastrointestinal System
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037253/

It's 2021, now what?!? Eating healthy is always a hot topic. By creating healthy habits now, healthy eating doesn’t have to mean an entire diet overhaul. Healthy eating is easy to do by swapping in better-for-you ingredients to your family dinners and adding in superfoods- taking your meals to the next level!

SWAPS
Rice → Cauliflower Rice
Okay, okay! I know that cauliflower rice IS NOT the same as rice. It is riced cauliflower and a food of its own category. We aren’t trying to fool anyone over here, the two are not the same. But!! Once you get accept the name, cauliflower rice is reallllly good!! One of my favorite meals is Cajun Shrimp over Cheesy Cauliflower Rice. It’s quick, easy, and cauliflower packs in the fiber you don’t get from standard white rice.

Vegetable or Canola Oil → Coconut, Avocado, or Olive Oil- or locally sourced lard!!
Not all fats are created equal! Upgrade your oils for better tasting foods and added health benefits. Coconut oil is high in medium chain triglycerides, a brain boosting fat. Avocado oil is high in lutein, an antioxidant that is beneficial for healthy eyes. Olive oil is rich in vitamin E, which is great for your skin. And lard from pasture raised pigs is full of vitamin d! A simple swap to your oil is an easy step towards better health!

Pasta → Zoodles, Spaghetti Squash, or Shiritake Noodles
Pasta is delicious, right?!? It’s quick and easy, and oftentimes we eat way more than a portion size. Subbing out your spaghetti for spaghetti squash isn’t the fastest swap, but it sure is tasty! You’ll need to bake your spaghetti squash in the oven for about 45 minutes at 350*. Shiritake noodles are by far the easiest substitute on this list. They are prepackaged and sold in the refrigerated section by tofu. The taste and texture can take a bit of getting used to, make sure you rinse them thoroughly and cook well. Zoodles are easy to make and are a crowd pleaser. Simply saute your zoodles to serve warm, or if making a cold noodle dish, dress the zoodles and allow to marinate in the fridge for a few hours to soften them. 

ADD-INS
Chia Seeds have, per 2 tablespoons, 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber (that’s just 1g net carbs for you keto folks!!), plus vitamins and minerals. An easy way to add in chia seeds is as a salad or oatmeal topper, or by adding them to your favorite beverage! Make sure you stir frequently to avoid clumping. 

Flax Seeds are packed with all kinds of nutrients beneficial to your health. A tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s. Flax seed also contains 75 to 800 times more lignans (which have both plant estrogen and antioxidant qualities) than other plant foods. That’s a whole lot of health in a spoonful! Add in ground flax to your daily smoothie, on top of side dishes, or make a healthy sprinkle with flax seeds, chia seeds, and hemp hearts! 

Cinnamon is one of the HEALTHIEST spices out there! Did you know that cinnamon has been shown to cut the risk of heart disease, have high antioxidant properties, improve insulin resistance and aid with diabetes management, and can fight bacterial and fungal infections!! Cinnamon is easy to add into sweet dishes, but did you know it’s super tasty with savory dishes as well? A little bit goes a long way - try adding it into your seasoned salt (see below) or dusting a bit on your steak.

Turmeric Curcumin is the active ingredient in turmeric that packs a punch when it comes to its anti-inflammatory and antioxidant properties. Try making a seasoned salt blend with turmeric, garlic, ginger, black pepper, cinnamon, and your favorite salt. It’s an easy way to sneak in this medicinal spice! Golden Milk is another treat with a long history of healthy benefits. This recipe for Golden Milk Overnight Oats is an easy addition to your morning routine and a great way to boost your health. 

One of the main goals with these recipes is to encourage people to eat healthier and live their best life. We want to share healthy recipes that can be easily modified to fit your specific dietary needs and restrictions, while also being fairly quick to meal prep and plan for. This recipe is all of that! Curry is a quick and easy meal to make and often pulls together what little scraps I have left in the kitchen before I can go grocery shopping. I wrote this recipes when I was working for Moxie Nosh! If you haven't tried this local nut butter company- now is the time to check them out!! 

Almond Butter Crust
Serves 2, double for additional portions

2 spoonfuls Almond Butter, room temperature
1T coconut oil, room temp- soft or melted
1 clove fresh garlic minced, or 1/4t dried garlic
1T soy sauce or tamari or coconut aminos
1t fish sauce
2 portions of protein- grilled chicken strips are super easy and delicious!

Combine the first five ingredients and add 2T water to get to a thin enough consistency to cover your chicken. Preheat your skillet and cook! The oil will help create a crispy golden crust and that nutty flavor will cling to your protein. It’s that simple!

Red Curry Noodle Soup is a favorite of mine. In fact, all things soup are my favorite! I love the simplicity of this dish and how easily I can throw things together. Here are some of my tricks to having an impressive meal in minutes:

• Once the can is opened, freeze your leftover coconut milk into ice cubes for an easy add ins. 
• Have a variety of sauces and seasonings on hand. Curry powder will last a long time on your shelf and curry paste will hold in your fridge too! Just make sure you always reach in with a CLEAN spoon!!
• Noodles! I love the zero carb shiratake noodles sold in the refrigerated section of the produce department- they are filling without the carby crash. Keep your favorite noodles on hand to liven things up!
• Vegetables are hit or miss in my house. I buy fresh kale with the best intentions and somehow it always just gets chopped up, bagged, and thrown in the freezer. Curry is great because you really don’t need that many veggies!! A handful of frozen greens, half an onion, and some old baby carrots will be just fine. I promise. 
• Bone broth! Are you on the bone broth wagon yet?!?! Instead of using stock or just plain water I use bone broth to up the protein and allow myself all those amazing health benefits. 

To make a curry, all you need to do is:

1. Saute your veggies in a pot with a bit of oil or fat
2. Add in a spoonful of curry paste or powder- this is to taste and will vary from person to person and pot to pot. Just remember that you can always add more spice but it's hard to take it out!
   
3. Add in bone broth and coconut milk until you have a consistency and flavor combo YOU like
   
4. Simmer 30 minutes or more, the flavors really come out after cooking a bit
   
5.  Serve with noodles or rice, or whatever floats your boat. Top with the almond crusted protein of your choice and garnish with limes and cilantro!
   

I’m hungry all over again just thinking about this! The best part about this dish, other than the simplicity, is that every single thing is good for you and provides real nutrition.  This is an easy meal for the end of the week when you have bits of veggies and some leftover proteins.

Let me know how you like it!!

xoxo, Aimee

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